4 Habits to Kick to the Curb with Arthritis

When you’re among the nearly 20% of women and men in the United States who have arthritis, you may despair of ever having a “normal” life again. The things you used to do — or used to do easily – like opening a jar yourself or climbing a ladder now seem impossible.

Some of your habits and lifestyle choices may be making your arthritis worse, so start by  “kicking them to the curb.” When you lower the inflammation in your body with healthier habits, you may find you’re more mobile and less dependent on medications.

Kimberly Bolling, MD, is a caring clinician and expert in diagnosing and treating all forms of arthritis, including osteoarthritis, rheumatoid arthritis, and gout. At our offices in Bowie, Maryland, she helps you adopt healthier habits that keep you active and pain-free.

What habits do you need to kick to the curb to help you live with arthritis? Below are five. 

1. Not moving

Well, don’t actually kick the curb (you could break your toes), but moving your legs and joints is essential to keeping them healthy and strong. If you don’t move, your joints stiffen. That’s why you have extra trouble or pain moving around after you’ve been sitting or lying down for a while. 

Adding more movement in your life could include things like:

• Taking the stairs more often
• Taking a daily walk
• Parking far from stores and offices
• Gardening
• Doing housework

While daily activities that gently move your joints are essential, so is exercise. Unlike most activities, exercise stresses your tissues so they grow stronger. Consider:

• Dance classes
• Cardio classes
• Yoga or tai chi classes
• Cardio machines at the gym
• Weightlifting
• Resistance bands
• Cycling
• Swimming
• Playing some sports

If you’re not used to exercising, let us know. We can customize an exercise regimen for you.

2. Eating sugar and junk food

If your joints hurt, you need to cut out all pro-inflammatory foods as soon as possible. Our modern diet is filled with tasty non-foods that are made with cheap ingredients but without much or any nutritional value. Rid your shelves and life of:

• Sugar
• High-fructose corn syrup
• Sweetened beverages
• Sugared and sugar-free sodas
• Junk food
• Ultra-processed foods
• Trans fats

Adopt creative new eating habits by using fresh, whole foods such as:

• Colorful fresh vegetables
• Cooked greens (to reduce oxalates)
• Fermented vegetables
• Sweet potatoes
• Grass fed and finished meats 
• Pastured meats, poultry, and eggs
• Wild-caught fish and shellfish
• Some grains and legumes
• Nuts and seeds

If you need help transitioning to a healthy diet, let us know. We can refer you to dieticians who help you create a new menu that’s healthy and delicious.

3. Not drinking enough water

Humans are 60% water. To stay healthy, we need to keep those hydration levels high. Even your so-called solid bones are 31% water. And, yes, you need water to lubricate your joints.

So how much water do you need? Women need about 2.2 liters; for men, it’s about three liters. 

You can jazz up your water with fruit or vegetable infusions. Unsweetened coffee and tea count, too. However, lay off the sugary beverages, such as soda. Sugar and high-fructose corn syrup are pro-inflammatory. Even fruit juice has too much sugar.

The good news is that many of the foods you eat are water-heavy, and do count toward your water intake. Fresh vegetables and fruits are especially hydrating.

4. Drinking alcohol and smoking

Bad habits like drinking alcohol to excess and smoking don’t just lead to diseases such as cancer and fatty liver disease. They also dehydrate your body, including your joints.

If you need help quitting smoking or drinking, let us know. We can refer you to effective cessation programs.

5. Getting stressed out

Having a chronic disease like arthritis can be stressful, especially if it causes pain and disability. However, adding emotional stress to the stress in your joints is like feeding a fire: It only grows bigger and hotter.

Calm down your nervous system and turn off inflammation by developing self-care habits that help you face challenges with greater ease. You can use some tried-and-true techniques, like those listed below, or develop your own bliss-out routine:

• Write in a gratitude journal
• Practice deep-breathing techniques
• Meditate
• Pray
• Socialize with friends
• Take a warm bath with Epsom salts
• Take a sauna

Therapy can also be a wonderful way to feel supported, which can relieve stress levels. You might also consider joining a support group for women and men who have arthritis.

Even with lifestyle changes, you may still struggle with arthritis pain. If you need support managing your arthritis, call our office staff at 301-352-0090, or simply request an appointment online today.